Why do we need magnesium?

A little about magnesium…

It is a chemical element, an alkali metal, which is, among other things, highly conductive. That is why it is irreplaceable for the functioning of the human body. Its key role is the production of energy in cells, the regulation of muscle contractions, as well as bone health and protein synthesis. We can naturally obtain it from nuts, seeds, leafy vegetables, whole grains, legumes, and it is a part of seawater.

Why are people so deficient in magnesium today?

The majority of the population suffers from magnesium deficiency for several reasons. The modern diet is focused on processed foods with a low proportion of quality fresh ingredients. Magnesium consumption is also directly affected by stress, sports and physical exertion, or pregnancy. Other conditions in which this mineral is eliminated from the body may include diarrhea or antibiotic treatment. People with chronic problems should also monitor its presence. For example, in the treatment of high blood pressure and cardiovascular diseases, magnesium is excreted with diuretic medications, i.e. by draining the body. In intestinal diseases, celiac disease, Crohn's disease, it is not possible to absorb it in sufficient quantities into the body and its tissues. The combination with alcohol and the subsequent increased urine excretion due to it is also not recommended for magnesium. The basic list concludes with increased intake of phosphorus and calcium, which disrupts the balance of minerals in the body and subsequently reduces magnesium absorption.

How is magnesium deficiency diagnosed?

A reduced level can have various manifestations on the body and affect various areas. Among the most common possibilities, twitching and muscle cramps, a feeling of muscle weakness, trembling of the hands and feet can indicate its deficiency. Furthermore, fatigue, exhaustion due to poor energy metabolism, nervousness, anxiety, depression. Magnesium affects not only the active processes of the nervous system, but also relaxation. Sleep disorders, difficulty falling asleep, night awakenings and a feeling of morning fatigue can be another sign. Magnesium directly affects the electrical activity of the heart, a deficiency causes irregular rhythm, palpitations and subsequent more serious heart problems. Another of its roles is to help regulate blood sugar levels, and therefore loss of appetite or, conversely, an increased feeling of hunger or even a craving for sweets can be another sign of deficiency.

If you suspect a magnesium deficiency, I will not forgive myself the sentence: "Contact your doctor and consult your health condition with him first!"

Well, if you come to the conclusion that your problems may be related to a magnesium deficiency, I recommend considering changing your eating habits and choosing the right supplement. The market is diverse, and the forms of magnesium differ in how they are absorbed by the body and tissues.

Magnesium oxide is the most common and cheapest form, but it is not the best absorbed and has mild laxative effects.

Magnesium citrate is more effective, increasing magnesium levels in the body better.

Magnesium chloride (magnesium chloride) is one of the most usable forms with high absorbability and is also used for absorption through the skin to improve skin health and relieve muscle pain.

Magnesium glycinate is also very well absorbed and is the gentlest on the digestive tract, so the possibility of causing diarrhea is very low. It is one of the best absorbed forms.

Magnesium sulfate (Epsom salt) in the form of baths will relax muscles and relieve pain.

Magnesium malate (magnesium malate) relieves fatigue and increases the body's energy, even with chronic fatigue. Absorbability is very high. Dietary supplements focused on performance and energy also include Magnesium aspartate, which is also gentle on sensitive digestion. These forms are recommended to be taken in the morning and during the day.

Magnesium threonate (magnesium threonate) is metabolized with vitamin C, very effective and usable for the brain.

Magnesium taurate is combined with taurine, which supports heart health and regulates blood pressure levels. It is used in the evening or under stress.

In short… if I have a sensitive stomach and a tendency to diarrhea, glycinate or malate is suitable for me. If I suffer from constipation, I choose magnesium oxide.

Each form of magnesium has its advantages and is suitable for different purposes, so it is a good idea to choose the one that best suits your needs. There are many products, combining multiple forms for the best absorption and effect. So it just depends on your needs, requirements and expected effects.